Proteins are a vital food in certain diets in which they are included in a more present way, as is the case of the keto or ketogenic diet. This fad diet encourages fat burning and ketosis by minimizing carbohydrate sources and increasing protein intake.
But in addition to red meat, there are many other foods that have protein and that are suitable for this type of high protein diet. Although you always have to see that these are accompanied by good, satiating and quality nutrients according to Vitónica experts, and avoid ultra-processed, sausages and fish substitutes.
We review Nine High-Protein Products You Can Include In Your Diet in an easy way and on a day-to-day basis.
Fish and shellfish
Both white fish, high in lean protein, and oily fish, a source of healthy fats, are a perfect option in high protein diets. Seafood in turn allows us to add protein to the diet in a light way.
These products provide vitamin D, potassium and iron, among many other nutrients, which are ideal for consuming a quality protein with high nutritional value.
White meats such as chicken, rabbit, and turkey
Within the white meats the best is opt for the leanest cuts, which in the case of chicken and turkey are breasts. They have a lot of protein, iron, potassium and group B vitamins. It is a satisfying food and very easy to cook. In Directo al Paladar for example they propose us 13 light recipes with chicken breast as the protagonist.
Rabbit is another food rich in protein (more than chicken) and with a low fat content. According to Vitónica experts “it is an ally in the diet of every athlete, as it will help us to increase muscle tissues and their quality ”. In addition, it is economical and very versatile in the kitchen.
Egg white
Inside the egg, the protein part is the white one, with water-soluble vitamins and hardly any fat. Eggs are also a very versatile food that can be prepared in many recipes ranging from omelettes to boiled eggs, poached, grilled … The possibilities are many.
Red meat
Red meat is a source of quality protein, although it can be a source of fat if we do not choose the leaner alternatives such as sirloin, tenderloin or shoulder. Not only beef is considered red meat. Lamb, pork and cow are also red meat and are high in potassium, phosphorus, and iron, although its consumption should always be moderate, given that is associated with heart disease.
Seitan and tofu
In addition to proteins of animal origin we find plant proteins like seitan and tofu that they are a source of nutrients. Seitan is a wheat gluten-based preparation that it is also known as vegetable meat according to Vitónica experts. It is rich in protein and low in fat and carbohydrates, which makes it ideal for diets such as keto.
In the case of tofu, it is recommended in ketogenic diets if it is used in moderation since it has a minimum of carbohydrates. It is a derivative of soy with a high protein index with a complete aminogram, that is to say, the proteins that it provides us contain all the essential amino acids and in the necessary quantities.
Cheeses
All cheeses are sources of protein and can be used not only in desserts, but also in balanced dishes. They also have calcium, potassium and vitamins A and D, although we will have to choose those with less fat in their composition: fresh cheeses and smoothies.
Greek and plain yogurts
It is important when consuming any yogurt that let’s choose those that do not have added sugar, present for example in flavored yogurts. If we want to add extra protein to our dishes, we can use this food. Greek yogurt for example has between 5 and 8 grams per 100, although it is also the one that contains the most fat.
Nuts and seeds
In addition to providing healthy fats, nuts and seeds are also a perfect protein source for the keto diet. Nuts have a high caloric density, so their consumption should be moderate, but also are foods a low carbohydrate index (except chestnuts), essential for keto diets.
The same happens with seeds like chia, flax, sesame or pumpkin, which are a source of fiber, vegetable proteins and unsaturated fats. They are easily satiating and provide micronutrients, so adding them to sweet and savory dishes is a wise move.
Photos | Seriously Low Carb, sunorwind, Rosalind chang, Anh nguyen and Dessy Dimcheva on Unsplash